kappakall

Are any of this stuff any good?
1. Sports Legs?
2. Beta Alanine?
3. Optygen HP?
4. Whey before ride?

Any other supplements that are good?

datlas 

Mostly placebo effect but individual results may vary. Try them and see what agrees with you and/or tastes good. What are your goals and how long are your rides?? The longer the ride, the more it may make a difference. Caffeine can help too.

silversx80

EPO does wonders. Caffeine is regarded as a good performance enhancer.

There is debate in the nutrition communities that there is little scientific evidence to support that vitamins and supplements actually have an effect. I've also read that many nutritionists will advise to get your nutritional needs from food first (kind of a common-sense thought).

The one supplement that has little debate around it is an Omega-3. Evidence suggests that nearly everyone will benefit from an increased intake.

Take all that with a grain of salt. Some professional riders take no supplements, while some take the full allowable gamut. Some are able to hide their use of banned substances. Me personally, I still take a daily multivitamin and magnesium-oxide (Dr. recommended for headaches and palpitations). Other than that, when I actually eat pre-ride, I have some carbs low on the glycemic index. Post ride is carbs high on the same index. Little to no alcohol (proven to hinder athletic performance and recovery), lots of water, and a relatively healthy diet.

kappakall

30 miles. or so. I have a major lactic acid issue in my legs and was told those supplements would help

silversx80

I think taking a look at the whole picture will provide better insight. Many would gravitate toward supplements in hopes of a "silver bullet" before making more effective lifestyle changes.

Do you stretch regularly? Do you stretch all muscle groups for sufficient time? My post-ride stretch routine is at least 15 minutes of just legs... sometimes 30.

What's your diet like?

Any chronic health conditions?

What's your on the bike cadence?

Etc.

topflightpro

I hear good things about Beta Alanine, but have not tried it.

I generally drink a large protein smoothie before long rides, and I find that it helps provide me sufficient fuel for the day's ride.

I also find BCAAs help reduce soreness and speed recovery.

Bunyanderman

Isn't Creatine formulated to help endurance athletes?

caloso

Caffeine and beta alanine. Baking soda perhaps.

Ajkollme

When you say "help on the road" what do you mean?

Your goal (endurance over several hours, improvements during thirty second sprints, faster recovery after) will determine what, if any, supplements you might want. What real food are you eating before, during and after your rides? Most people don't need supplements, they just need to change when and what they are eating relative to their rides.

Edited to add caffeine- caffeine is the answer for everything.

bakes1

Coffee is the lifeblood that fuels the dreams of champions

cycledogg

Stay away from creatine while on the bike.
Cheers

VNA

1. snake oil
2. Snake oil
3. Snake oil
4. Snake oil

RPK79

Wheaties.

rms13

The only supplements that have a real effect on performance are the illegal ones.

datlas 

Doubtful. Just ride more. Honestly the best supplement for what you describe is a cup of strong coffee and two tylenol just before the ride. But really the solution is going to come from training and not supplements.

RPK79

or two 100mg capsules of HTFU

Dave Cutter

I don't know what a "lactic acid issue" is. If your meaning cramps and/or pain you might want to think about your hydration. If your starting your rides under-hydrated.... a little extra water along your route won't catch you up. You may need to think pre-hydration. There are (bathroom-like) scales and other devices that can help you determine your hydration levels.

therhodeo

Dehydration over 30 miles? Maybe in July. I would guess this is a fitness issue.

RPK79

Assuming proper hydration prior to exercise.

Frreed

If it is a hydration issue, you might try Enduralytes. It gets hot in Texas and even a 20-30 mile ride can deplete electrolytes. I have been using Enduralytes, pre-ride and during longer rides, over the last year. They provide the salts you need without having to guzzle the sugar in Gatorade and other sport drinks. They are much cheaper than NUUN and other rehydration formulas. The best thing is, that if you do get a cramp, you can take a couple with a half bottle of water and the cramp will relax.

dvdslw

Explanation please!

garciawork

This. If drinking it is inconvenient, mint clif bars are pretty tasty, and caffeinated.

goenrdoug

I've tried the sports legs ones and they might have helped, but it might have also been placebo...

The biggest help for your issue will be a massage roller stick. Roll the junk out of your muscles in combination with 10 minutes of stretching and you'll feel much better. I got a stick much like this one: https://www.amazon.com/Athletes-18-To...0288608&sr=1-5 and use it a couple of times a week at this point.

Carbonfiberboy 

I haven't tried Optygen, but I've used the rest. They all help. I'm ignoring comments above about vitamins, diet, and what you eat before and after because that's not what's being asked in the OP. No matter what all those other things might be, do these things help? Yes, they do. They'll help anyone. The longer and more intense the ride, the more they help. As others have said, caffeine is the most effective supplement. I also use creatine on very long rides because it also helps. I'd be very careful with the quantity of beta alanine. Too much is overly stimulative. L-Arginine has also been shown to improve performance:
Effect of acute L-arginine supplementation on 20 km time trial performance in competitive male cyclists -- Ranchordas and Whitehead 45 (15): A11 -- British Journal of Sports Medicine

For long rides, whey taken before only lasts ~3 hours, so either keep the protein or at least BCAAs coming somehow or lose muscle and strength. Sports Legs also last ~3 hours. It's easy to take BCAA, Sports Legs, and caffeine caps along for periodic use. I use liquid food containing whey.

Edit: I forgot to mention Hammer's Race Day Boost. That also works.

cycledogg

In my experience with using creatine while cycling was it caused excessive cramping. Creatine uses alot of your body water. Research it's intended use for runners and you should fine it is great for short burst of energy, as for sprinters. Long distance endurance use is not recommended.
Cheers